For many women, losing weight is one of the highest priorities in life. After all, achieving such a goal not only guarantees an elegant look and complete freedom of choice in clothing stores, but also gives self-confidence, convenience and good health. All of these are important ingredients for happiness and satisfaction from life, which should not be neglected.
To lose weight, it is not at all necessary to strain your body with strict diets. Instead, it is enough to remember some important rules, observance of which will allow every woman to look beautiful, regardless of age and circumstances.
Rule # 1: Think about food individually and in advance
Decide which food system you will stick to - fractional (meaning eating in small portions 5-6 times a day) or classic (3 meals a day in normal portions). Fractional food in small portions contributes to easier assimilation of food. However, many people find it more convenient and psychologically more comfortable to divide food into 3 meals.
In addition, the vast majority of fitness experts argue that total calories still play a major role in weight loss. Therefore, do not make an unhealthy diet, but always eat in moderation and right! Thinking about your daily diet in advance will help prevent unplanned breakdowns with the use of unhealthy foods.
Rule # 2: Drink more water
Remember that water is the source of life. The human body is 70% liquid and needs to be hydrated. But, we often ignore the need to drink. Meanwhile, weight loss depends directly on this factor. Drinking plenty of water helps speed up metabolic processes in the body and has a beneficial effect on our health, skin and hair condition.
It should be noted that with a tendency to edema, diseases of the kidneys and urinary system, it is better to refrain from drinking a large amount of liquid. In such cases, it makes sense to seek advice from your doctor to agree on the allowable amount of fluids you drink per day.
Rule # 3: Eat the right fatty foods for weight loss
Contrary to popular belief, not all fat-fortified foods are harmful to your health. The use of very healthy unsaturated fats that can not be converted into fat deposits not only has a beneficial effect on the body but is also an aid in weight loss. The most important thing is to find the right sources of lipids. Include in your diet:
- oily fish (salmon, tuna, mackerel);
- seafood;
- flaxseed, corn, olive oil;
- fara, arra;
- avocado.
The right fats will quench your hunger, making you lose weight much faster. Use this trick by consuming the foods listed every day. The most caloric ones should be carried in the first half of the day.
Rule # 4: Conscious eating promotes weight loss
Do not be distracted by anything while eating. Concentrate on each bite, chewing the food thoroughly. The brain does not immediately give a signal for the onset of satiety, so we often use more than required. Proper moderate nutrition - 80% success. Remember this and permanently erase the concept of "dinner on TV series" from your life.
Choose quality and fresh foods carefully (they are excellent fillers) and completely eliminate discarded foods (empty calories). Violation of this rule more than 5 times a week slows down or completely stops the process of burning fat cells, even if you are doing sports at the same time.
Rule # 5: More daily activity
Weight loss will be accelerated automatically if you move more. Ignore the elevator and head up the stairs. Walk to work or take a walk in the park before bed. Move around the city by bike. Increasing activity, even 20-30 minutes, will significantly burn extra calories.
Practice jogging. A light morning jog on an empty stomach will help remove fat from the most problematic areas and will charge you with positive emotions for the whole day!
Rule # 6: Beware of liquid calories
Store-bought juices and sugary drinks are poor thirst quenchers and are packed with lots of sugar! Alcohol is also no exception: first, it is very high in calories and promotes the formation of fat deposits, and secondly, it "removes" beneficial substances and minerals from the body. In addition, the consumption of alcoholic beverages is constantly hungry - and this, of course, does not contribute to weight loss.
Rule # 7: Eat more Vegetables and Fruits
A diet consisting of at least half of vegetable dishes is good for the body and promotes rapid fat burning. Vegetables contain many nutrients, vitamins and minerals.
Focus on finding starch-free foods. Suitable for you:
- cucumber;
- tomatoes;
- cabbage;
- radish;
- Piper zile;
- eggplant;
- asparagus;
- celery;
- garlic;
- greens
Do not forget the fruits! They should also be chosen carefully, taking into account the glycemic index. Aromatic apples and pears, grapefruit cut into oranges or baked in the oven with cinnamon are a healthy snack that will bring only pleasure and not a drop of fat.
Rule # 8: Remember fiber
Include fiber in your diet. It is found in many vegetables and promotes good digestion. Once inside the stomach, the fibers swell, filling the entire space and providing a feeling of satiety for a long time, which is very important if your goal is to lose weight fast.
Stir the dried fibers into kefir or yogurt if desired. This dietary supplement is sold in every major supermarket in the health food department as well as in pharmacies. Despite its benefits, fiber has a laxative effect, stimulates gas formation. Therefore, it should be introduced into your daily diet gradually. For people with worsening peptic ulcer disease, increased intestinal motility, low blood pressure, individual intolerance to gluten, the use of fiber may be contraindicated. Therefore, the inclusion of dietary fiber in the diet is recommended in consultation with the doctor.
Rule # 9: Get enough sleep
A good metabolism is impossible without a proper 8-hour sleep in a dark and quiet room. If the rest is not enough, the hormonal balance is disturbed and the need for food increases.
Rule # 10: Choose solid foods
Solid food causes the maximum number of digestive reactions. When choosing between a shoulder and a fresh salad, it is better to give preference to the latter: food will be better absorbed and you will stay full longer.